SATURDAY WOD March 24, 2018

23
Mar

SATURDAY WOD March 24, 2018

Join the CrossFit 580 Livermore community Today Saturday 3/24, 10am to 12noon-ish for the 2018 CrossFit Games Open Closing Party! Protein Pancakes will be made to order with side dishes, beverages and dessert. Come cheer on our athletes as they finish the final workout of our 5 week long CrossFit Games Open Series! 3-2-1 GO!!
*Open to people who are not signed up for the open
 *Please bring an additional dish / beverage for the potluck.

 

 

 

CrossFit WOD
PERFORMANCE

 In teams of two, with only one person working at a time, complete:
100 Kettlebell Swings (32/24 kg)
400 Meter Run*
100 Barbell Thrusters (20/15 kg)
400 Meter Run
100 Pull-Ups
400 Meter Run
100 Barbell Thrusters
400 Meter Run
100 Kettlebell Swings

*Both athletes perform the run at the same time.

 

 

 

 

 

CrossFit WOD
FITNESS

In teams of two, with only one person working at a time, complete:
100 Kettlebell Swings
400 Meter Run*
75 Barbell Thrusters
400 Meter Run
50 Strict Pull-Ups
400 Meter Run
75 Barbell Thrusters
400 Meter Run
100 Kettlebell Swings

*Both athletes perform the run at the same time.

 

 

BootCamp WOD
INTENSITY

A.
7 min Amrap
15 Wall Balls
30s Boat Pose

B.
7 min AMRAP
10 DB Push Press
10 Alternating Side lunges x1DB (30/20)

C.
STATIONS
(stagger stations as needed based on attendance)

8-10-12-14
Cal Row/ Airbike

20-30-40-50
Cross Body Mountain Climbers

16-20-24-28
DB GTO